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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Arms
Very light and low voluime maintenance.
100 mg tramadol pre workout. Might have dulled elbow strain slightly.
Biceps and inner elbow tendons still tore up as fuck, for many months now. Biceps were pretty strong and elbows were fine after the 10 month break recently, but its not worth taking another break just for some elbow tendonitis. It mainly effects rows and bicep training. Nothing else is really impacted. When it flares up pullover only routines are effective for back.
This gym only has the 160 lb tricep stacks. No way to load it up to 300 (metal sheild on stack). Though I can load the stacks up to 300 at the other locations, it often ends up causing a shitload of friction with plates on the stack. Which limited me to 300x10 on pressdowns, when ive done 30. It also puts way more strain on the elbows having to grind the stack against the cable for each rep.
For whatever reason this 160 lb stack feels heavier than the 210 lb stack at the other locations. Could just be an issue of an older less maintained machine or different leverage.
Just went for pump and maintenance. This location closed an hour earlier than expected, cutting bicep session short. Didnt need alot of sets for biceps anyway in this state
(238 lbs after meal)
Curved Bar Pressdowns (range is forearm 90 degrees to bicep than back down for most of my tricep work today)
No rest til line
Not to failure on all sets
70x100
120x15
160x5
---------------
No rest til line
160x20
120x20
100x10
80x20
-------------
No rest til line
160x15
120x15
100x10
80x20
---------------
no rest til line
160x10
120x15
100x10
80x20
-----------------
no rest til line
160x30
120x20
100x15
80x30
------------
My elbow tendons tend to burn like hell before the muscle does. Triceps have the tendancy to feel tender and as if they will cramp as well. Been like that for long time. Mainly effects high rep sets.
No rest til line
160x10
120x10
100x10
80x20
---------------
V Bar Pressdowns
No rest til line (same ROM)
100x40
140x5
Looks like another high rep set but paper is damaged. Illegible
----------
No rest til line
160x5
120x20
100x10
80x20
-----------------
Straight Bar Pressdowns (mostly the same range, sometimes up higher to chin then down on some reps)
Also, Some reps are done fast and banged out while others are fully locked a
Very light and low voluime maintenance.
100 mg tramadol pre workout. Might have dulled elbow strain slightly.
Biceps and inner elbow tendons still tore up as fuck, for many months now. Biceps were pretty strong and elbows were fine after the 10 month break recently, but its not worth taking another break just for some elbow tendonitis. It mainly effects rows and bicep training. Nothing else is really impacted. When it flares up pullover only routines are effective for back.
This gym only has the 160 lb tricep stacks. No way to load it up to 300 (metal sheild on stack). Though I can load the stacks up to 300 at the other locations, it often ends up causing a shitload of friction with plates on the stack. Which limited me to 300x10 on pressdowns, when ive done 30. It also puts way more strain on the elbows having to grind the stack against the cable for each rep.
For whatever reason this 160 lb stack feels heavier than the 210 lb stack at the other locations. Could just be an issue of an older less maintained machine or different leverage.
Just went for pump and maintenance. This location closed an hour earlier than expected, cutting bicep session short. Didnt need alot of sets for biceps anyway in this state
(238 lbs after meal)
Curved Bar Pressdowns (range is forearm 90 degrees to bicep than back down for most of my tricep work today)
No rest til line
Not to failure on all sets
70x100
120x15
160x5
---------------
No rest til line
160x20
120x20
100x10
80x20
-------------
No rest til line
160x15
120x15
100x10
80x20
---------------
no rest til line
160x10
120x15
100x10
80x20
-----------------
no rest til line
160x30
120x20
100x15
80x30
------------
My elbow tendons tend to burn like hell before the muscle does. Triceps have the tendancy to feel tender and as if they will cramp as well. Been like that for long time. Mainly effects high rep sets.
No rest til line
160x10
120x10
100x10
80x20
---------------
V Bar Pressdowns
No rest til line (same ROM)
100x40
140x5
Looks like another high rep set but paper is damaged. Illegible
----------
No rest til line
160x5
120x20
100x10
80x20
-----------------
Straight Bar Pressdowns (mostly the same range, sometimes up higher to chin then down on some reps)
Also, Some reps are done fast and banged out while others are fully locked a
Arms
Extremely light and low volume maintenance.
Lost what I wrote, so Ill keep it brief. Minor session anyway.
Elbows and inner bicep tendons torn up as fuck. Bicep portion super light. Only effect back and curling work. Can use lat pullovers to bypass the issue for back.
Biceps were strong after 10 month break, tendons were ok, but its not worth another break just for elbow tendonitis. It effects very little now.
Was hitting 300 lbs for 30 but only got 10 last week. Partly due to extreme friction on the stacks when loading 90 lbs on it. This grinding is more a problem on my elbows, and not really worth it.
238 lbs after meal
Curved bar pressdowns (90 degree range mostly as always, some reps up to chin, some reps banged out fast, others locked out and held, some slow, etc)
Stack max is 160 lbs here but feels heavier than 210 lb stack at other gym.
no rest til line
70x100
120x15
160x5
--------------
no rest til line
160x20
120x20
100x10
80x20
---------
Same
160x15
120x15
100x10
80x20
---------------
same
160x10
120x15
100x10
80x20
---------------
same
160x30
120x20
100x10
80x30
--------
same
160x10
120x10
100x10
80x20
--------
V bar pressdowns (Same rom and style)
no rest til line
100x40
140x5
Looks like a high rep set but illegible
--------------
Same
160x5
120x20
100x10
80x20
-------
Elbow tendons burn before tricep muscle does. Triceps always feel on the verge of cramping, which mainly effects higher rep sets.
Straight Bar Pressdowns (same rom and tech)
no rest til line
160x10
120x10
100x10
80x20
-----
One arm pressdowns
Alternating sides after each set
No rest
20x50 left arm
20x50 right arm
50x5 left arm
50x5 right arm
And then many alternating sets with 50x5. Didnt count. Alot of sets.
-------------------
No rest til line
alternating sides
70x8-10 left
70x8-10 right
60x10 left
60x10 right
And then alternating sides with 60x?? for many sets. Didnt count
--------
No rest til line
Alternating sides
80x5 left
80x5 right
60x10 left
60x10 right
And then alternating sides with 60x??. Didnt count
-------------------
Alternating Dumbbell CUrls
35x20
Super light for biceps. Torn up as fuck
Alternating Dumbbell Curls with reverse curl negative
(slow)
no rest til line
55x6
35x10
---------------
Same
65x4
60x2
55x2-3
45x2-4
35x10
-----------------
Incline Dumbbell Curls
no rest til line
35x15
40x5 alt db curls standing
-------
All reps very slow for biceps
No rest til line
Incline DB Curls (bench is very upright)
no rest til line
45x4 (bicep tendons tight)
40x5 alt db curls standing
--------------
Gym closed an hour earlier than expected. Good enough maintenance
KILL THAT SHIT
Extremely light and low volume maintenance.
Lost what I wrote, so Ill keep it brief. Minor session anyway.
Elbows and inner bicep tendons torn up as fuck. Bicep portion super light. Only effect back and curling work. Can use lat pullovers to bypass the issue for back.
Biceps were strong after 10 month break, tendons were ok, but its not worth another break just for elbow tendonitis. It effects very little now.
Was hitting 300 lbs for 30 but only got 10 last week. Partly due to extreme friction on the stacks when loading 90 lbs on it. This grinding is more a problem on my elbows, and not really worth it.
238 lbs after meal
Curved bar pressdowns (90 degree range mostly as always, some reps up to chin, some reps banged out fast, others locked out and held, some slow, etc)
Stack max is 160 lbs here but feels heavier than 210 lb stack at other gym.
no rest til line
70x100
120x15
160x5
--------------
no rest til line
160x20
120x20
100x10
80x20
---------
Same
160x15
120x15
100x10
80x20
---------------
same
160x10
120x15
100x10
80x20
---------------
same
160x30
120x20
100x10
80x30
--------
same
160x10
120x10
100x10
80x20
--------
V bar pressdowns (Same rom and style)
no rest til line
100x40
140x5
Looks like a high rep set but illegible
--------------
Same
160x5
120x20
100x10
80x20
-------
Elbow tendons burn before tricep muscle does. Triceps always feel on the verge of cramping, which mainly effects higher rep sets.
Straight Bar Pressdowns (same rom and tech)
no rest til line
160x10
120x10
100x10
80x20
-----
One arm pressdowns
Alternating sides after each set
No rest
20x50 left arm
20x50 right arm
50x5 left arm
50x5 right arm
And then many alternating sets with 50x5. Didnt count. Alot of sets.
-------------------
No rest til line
alternating sides
70x8-10 left
70x8-10 right
60x10 left
60x10 right
And then alternating sides with 60x?? for many sets. Didnt count
--------
No rest til line
Alternating sides
80x5 left
80x5 right
60x10 left
60x10 right
And then alternating sides with 60x??. Didnt count
-------------------
Alternating Dumbbell CUrls
35x20
Super light for biceps. Torn up as fuck
Alternating Dumbbell Curls with reverse curl negative
(slow)
no rest til line
55x6
35x10
---------------
Same
65x4
60x2
55x2-3
45x2-4
35x10
-----------------
Incline Dumbbell Curls
no rest til line
35x15
40x5 alt db curls standing
-------
All reps very slow for biceps
No rest til line
Incline DB Curls (bench is very upright)
no rest til line
45x4 (bicep tendons tight)
40x5 alt db curls standing
--------------
Gym closed an hour earlier than expected. Good enough maintenance
KILL THAT SHIT
Regarding the creatine HCL. Doesnt fuck with my gut. However its very hard for me to tell if a minor supplement like this does much. Its normal for me to hit PRs consistantly and progress quickly in movements that are done consistantly. Strength is good but I cant say if the creaitne has done anything. Still I stay on it for any edge it may provide.
Monohydrate is usually the only creatine that ive noticed anything with. Too much issue with gut. Beta alanine is great for my muscle endurance too, but also an issue for the gut. So I really only use my pre workout mainly these days. The hcl is cheap so ill stay on.
Still using pro bcaas, 2 scoops mainly, during training. Still on hrt too to keep hormone levels in a good range. Thats it lately.
Bodyweight is not being pushed hard, since eating is lax right now. More like a maintenance and break for me, so its not bad to be around the 240s at this half assed stage.
My drive and fire for this shit is less than 50 percent of what it was. After 21 years of this shit though I can still continue to grow. Just dont give a fuck anymore about a few inches on the arms or a few inches on chest. I already am near an old long term goal of 57 inch chest, and 60 is not much difference for me. With arms they are close to 20, and same issue. Just comes down to more food, more drugs. My training is always way above anyone Ive seen. No issues there. Its an exorcism for me primarily. Nothing to prove to myself anymore.
Protein is still often in the 200s to mid 200s. Calories can range from 2500 to 4000 plus. I eat more than what I feel like but im not busting my ass either right now. I will bust my ass with eating during growth phases, but at this stage I want some fucking balance. As mentioned , being a slave to the shit gets old.
KILL THAT SHIT
Monohydrate is usually the only creatine that ive noticed anything with. Too much issue with gut. Beta alanine is great for my muscle endurance too, but also an issue for the gut. So I really only use my pre workout mainly these days. The hcl is cheap so ill stay on.
Still using pro bcaas, 2 scoops mainly, during training. Still on hrt too to keep hormone levels in a good range. Thats it lately.
Bodyweight is not being pushed hard, since eating is lax right now. More like a maintenance and break for me, so its not bad to be around the 240s at this half assed stage.
My drive and fire for this shit is less than 50 percent of what it was. After 21 years of this shit though I can still continue to grow. Just dont give a fuck anymore about a few inches on the arms or a few inches on chest. I already am near an old long term goal of 57 inch chest, and 60 is not much difference for me. With arms they are close to 20, and same issue. Just comes down to more food, more drugs. My training is always way above anyone Ive seen. No issues there. Its an exorcism for me primarily. Nothing to prove to myself anymore.
Protein is still often in the 200s to mid 200s. Calories can range from 2500 to 4000 plus. I eat more than what I feel like but im not busting my ass either right now. I will bust my ass with eating during growth phases, but at this stage I want some fucking balance. As mentioned , being a slave to the shit gets old.
KILL THAT SHIT
About to hit some back and delts. Considering changing up the order of movements today as my body adapts quickly to any routine. Maybe start with chin ups today and aim for 20 (see how tendons feel. Fucks with inner elbows.) Chest/back measurement is back up around 55 1/2 cold (down from 55 3/4), so it seems to be coming back during this phase.
Will possibly alternate sides again without rest for some rowing. Will just be going by feel. Should have some videos up regardless. Unlikely to hit any major PRs. Just focused on growth/maintenance.
KILL THAT SHIT
Will possibly alternate sides again without rest for some rowing. Will just be going by feel. Should have some videos up regardless. Unlikely to hit any major PRs. Just focused on growth/maintenance.
KILL THAT SHIT
Back and delts
Moderate weight and moderate volume maintenance
Today went better than expected. My tendons in elbows have been feeling slightly better and shoulders have felt good lately. The 10 month break some months ago had alot to do with that. Whenever my tendons start to feel slightly better my strength shoots right back up immediately. Of course with that comes my lack of restraint and I abuse it immediately.
A few possible PRs with holds and chins ups at this weight and this grip. I have hit chin ups in the 40s when I was maybe in the low 200s bodyweight in 2009. That was with wide overhand grip. My shoulders no longer allow that grip for chins. The assisted chin up machine is actually very good now, because my bodyweight of around 240 is way too heavy to start with as a warm up. As I used to do chin ups to warm up, then strap plates on a belt. Maybe Ill get a chin up belt again later if these stay consistant and the reps get higher. Which they should move up rapidly. All dependant on tendons if I will keep them in routine. Tough on elbows.
There is 9 videos today so uploading will take over an hour most likely. Something else I havent done in a while was add plates to the stack on low cable rows. I ended up going up to 335 on the low cable rows, however I resisted the temptation to go up to 400. I did 400 lbs in the past on lat pulldowns and felt a bicep tendon pop. No discoloration but had some strain for a while after. So thats what I mean when I say that the muscles get way stronger than the tendons at this stage. Not really worth it for some fun. I had to hold myself back though as I spent alot of time contemplating and planning to do it. I had 350 loaded on and planned to keep moving up. Stopped myself though this time. Tendons actually felt pretty good even with 335. No bad feeling in shoulders as usual, however I was feeling elbow inflammation kick in stronger. Not as bad as it was before. Its healing it seems but Id like to heal the shit more, so I resisted temptation somewhat. Always feel the shit later.
This is my much lighter training but because Im doing holds now, my back is growing. I used to go up to 630 lbs on hammer strength rows, close to 400 on lat pulldowns, 210 lb dumbbell rows, very heavy t bar rows, 730 lb beast lift when I was 185 lbs (deadlift with bar behind legs, lowest setting off rack), etc. I also did twice as much volume for back. Usually around 30 sets to failure. Thats why I call this moderate weight and volume. My rowing strength I believe is still there , if not stronger but its not worth pushing to the limit anymore.
It shows that the strength is still there , as it should be with all the new added muscle since ive done these, but when tendons are strained performance is not where it should be, regardless. Ive only been doing holds for back for maybe 4 or 5 years at most. Prior to that almost all my trianing was pure speed and ballistics. My strength is very explosive and I have a very high endurance for explosive reps. By training these holds and getting strong on them, I feel like my back really added alot more muscle, and has helped me get to around 56 inches cold chest/back measurement. Close to one of my longterm goals of 57-60 inches.
I aim for a real cramping type of sensation in the lats now and feel very connected to the muscles when I contract them. In the past I never really felt my back, I just threw heavy fucking weights around. That change has made a big difference. Plus I cannot really train like that all the time anymore. My tendons will tear. Holds are much harder and require much more strength anyway, which means more muscle, better contraction. Once I was able to do holds with 300 lbs on cable rows, instead of throwing around 300 for 30 reps or so ballistically, my back was way bigger. Depending on how long the holds are it can be 5 times harder, or more, rep wise.
Elbows were beat up toward the end of the back portion, so I finished with light lat pullovers and then moved onto some dumbbell laterals, mostly for my traps.
Bodyweight is decent and eating has been good last few days. Still not committed to the heavy eating but just fucking around and having fun with the training for now. Ill get serious when its time to really hit a growth phase.
Im growing and breaking lifting PRs during a maintenance phase, so its not bad like this either
239 lbs after previous nights meals (skipped sleep to train)
Chin Ups (palms facing grip)
150 lbs of assistance x20
120 lbs of ass. x15
80x10
Bodyweight for 16 (see video. PR for this grip and bodyweight. Only second week introducing these again. Reps should rise quickly. Did 40 or so at 200 lbs back in maybe 2009 with wide overhand grip.)
Bodyweight for 9
Bodyweight for 9
Low Cable Rows (wider narrow grip handle, palms facing)
165x15 (long holds, not to failure)
240x10 (Long holds, see video. Not sure if PR with long holds, been a long time since I did this shit. Dont think it is.)
300x7 (Brief holds. See video. Possible PR with holds but not sure. )
325x10 (normal reps. see video. Loaded up to around 385 in the past when I was much smaller)
335x6 (normal reps. See video.)
Loaded up 350 for my next set but decided to stop myself. Because then id be gunning for 400 again and possibly pop a bicep tendon. Did it before with 400 lb lat pulldown
Lat Pulldown with Wider Narrow Grip (palms facing)
195x10 (long holds, warm)
255x8 (long holds, see video)
300x6 (regular reps)
225x8 (regular reps)
Though on regular reps I get a deep stretch and contraction now. Maybe an extremely brief pause. In the past Id just fling the weight around.
Iso Low Row Hammer Strength (plate loaded)
Elbow tendons beat up by this stage. Was just testing shit out
90x30 warm
270x20 warm
Decided against these.
Hammer Strength Lat Pullover (plate loaded)
Very light. Just working around elbow strain. Heavy weight is tough on the shoulder joint in the over stretched starting position. neck as well
190x30
190x25
210x18
Dumbbell Laterals (trap hybrid version)
no rest til line
50x45
70x5
45x10
-------------
No rest til line
See video
70x25
50x15
-----------------
Same
see video
70x20
50x15
---------------------
same
50x20
70x5
-------
same
70x10
50x10
--------
None of these were to failure. Neck was tight and didnt want to restrain that neck , trap area
KILL THAT SHIT
videos below
Moderate weight and moderate volume maintenance
Today went better than expected. My tendons in elbows have been feeling slightly better and shoulders have felt good lately. The 10 month break some months ago had alot to do with that. Whenever my tendons start to feel slightly better my strength shoots right back up immediately. Of course with that comes my lack of restraint and I abuse it immediately.
A few possible PRs with holds and chins ups at this weight and this grip. I have hit chin ups in the 40s when I was maybe in the low 200s bodyweight in 2009. That was with wide overhand grip. My shoulders no longer allow that grip for chins. The assisted chin up machine is actually very good now, because my bodyweight of around 240 is way too heavy to start with as a warm up. As I used to do chin ups to warm up, then strap plates on a belt. Maybe Ill get a chin up belt again later if these stay consistant and the reps get higher. Which they should move up rapidly. All dependant on tendons if I will keep them in routine. Tough on elbows.
There is 9 videos today so uploading will take over an hour most likely. Something else I havent done in a while was add plates to the stack on low cable rows. I ended up going up to 335 on the low cable rows, however I resisted the temptation to go up to 400. I did 400 lbs in the past on lat pulldowns and felt a bicep tendon pop. No discoloration but had some strain for a while after. So thats what I mean when I say that the muscles get way stronger than the tendons at this stage. Not really worth it for some fun. I had to hold myself back though as I spent alot of time contemplating and planning to do it. I had 350 loaded on and planned to keep moving up. Stopped myself though this time. Tendons actually felt pretty good even with 335. No bad feeling in shoulders as usual, however I was feeling elbow inflammation kick in stronger. Not as bad as it was before. Its healing it seems but Id like to heal the shit more, so I resisted temptation somewhat. Always feel the shit later.
This is my much lighter training but because Im doing holds now, my back is growing. I used to go up to 630 lbs on hammer strength rows, close to 400 on lat pulldowns, 210 lb dumbbell rows, very heavy t bar rows, 730 lb beast lift when I was 185 lbs (deadlift with bar behind legs, lowest setting off rack), etc. I also did twice as much volume for back. Usually around 30 sets to failure. Thats why I call this moderate weight and volume. My rowing strength I believe is still there , if not stronger but its not worth pushing to the limit anymore.
It shows that the strength is still there , as it should be with all the new added muscle since ive done these, but when tendons are strained performance is not where it should be, regardless. Ive only been doing holds for back for maybe 4 or 5 years at most. Prior to that almost all my trianing was pure speed and ballistics. My strength is very explosive and I have a very high endurance for explosive reps. By training these holds and getting strong on them, I feel like my back really added alot more muscle, and has helped me get to around 56 inches cold chest/back measurement. Close to one of my longterm goals of 57-60 inches.
I aim for a real cramping type of sensation in the lats now and feel very connected to the muscles when I contract them. In the past I never really felt my back, I just threw heavy fucking weights around. That change has made a big difference. Plus I cannot really train like that all the time anymore. My tendons will tear. Holds are much harder and require much more strength anyway, which means more muscle, better contraction. Once I was able to do holds with 300 lbs on cable rows, instead of throwing around 300 for 30 reps or so ballistically, my back was way bigger. Depending on how long the holds are it can be 5 times harder, or more, rep wise.
Elbows were beat up toward the end of the back portion, so I finished with light lat pullovers and then moved onto some dumbbell laterals, mostly for my traps.
Bodyweight is decent and eating has been good last few days. Still not committed to the heavy eating but just fucking around and having fun with the training for now. Ill get serious when its time to really hit a growth phase.
Im growing and breaking lifting PRs during a maintenance phase, so its not bad like this either
239 lbs after previous nights meals (skipped sleep to train)
Chin Ups (palms facing grip)
150 lbs of assistance x20
120 lbs of ass. x15
80x10
Bodyweight for 16 (see video. PR for this grip and bodyweight. Only second week introducing these again. Reps should rise quickly. Did 40 or so at 200 lbs back in maybe 2009 with wide overhand grip.)
Bodyweight for 9
Bodyweight for 9
Low Cable Rows (wider narrow grip handle, palms facing)
165x15 (long holds, not to failure)
240x10 (Long holds, see video. Not sure if PR with long holds, been a long time since I did this shit. Dont think it is.)
300x7 (Brief holds. See video. Possible PR with holds but not sure. )
325x10 (normal reps. see video. Loaded up to around 385 in the past when I was much smaller)
335x6 (normal reps. See video.)
Loaded up 350 for my next set but decided to stop myself. Because then id be gunning for 400 again and possibly pop a bicep tendon. Did it before with 400 lb lat pulldown
Lat Pulldown with Wider Narrow Grip (palms facing)
195x10 (long holds, warm)
255x8 (long holds, see video)
300x6 (regular reps)
225x8 (regular reps)
Though on regular reps I get a deep stretch and contraction now. Maybe an extremely brief pause. In the past Id just fling the weight around.
Iso Low Row Hammer Strength (plate loaded)
Elbow tendons beat up by this stage. Was just testing shit out
90x30 warm
270x20 warm
Decided against these.
Hammer Strength Lat Pullover (plate loaded)
Very light. Just working around elbow strain. Heavy weight is tough on the shoulder joint in the over stretched starting position. neck as well
190x30
190x25
210x18
Dumbbell Laterals (trap hybrid version)
no rest til line
50x45
70x5
45x10
-------------
No rest til line
See video
70x25
50x15
-----------------
Same
see video
70x20
50x15
---------------------
same
50x20
70x5
-------
same
70x10
50x10
--------
None of these were to failure. Neck was tight and didnt want to restrain that neck , trap area
KILL THAT SHIT
videos below
